Open the chest, stretch the abdomen, and gently strengthen the back extensors.
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Cobra Pose
Gentle backbend yoga pose to open the chest and strengthen the back.
- ID: f0a4e1c2
- Discipline: yoga
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Lie face down with forehead on the mat.
- Place palms at rib level, elbows close to the body.
- Extend legs, tops of feet pressing into the mat.
- Inhale and lift head and chest off the mat.
- Use back muscles to lift, hands pressing lightly or not at all.
- Keep elbows slightly bent and shoulders away from ears.
- Look forward or slightly upward.
- Hold, then lower in a controlled way.
Breathing cues
- Inhale deeply as you rise and expand the chest.
- Exhale evenly as you lower.
Common mistakes
- Throwing the neck back and hyperextending it.
- Pressing too hard with the hands instead of using the back muscles.
Recommended volume
2 to 3 holds of 20 to 30 seconds.